Simple Swaps To Make Sticking To Your Calorie Deficit Easy

It is a well known fact that the most effective way to lose unwanted fat mass is a through eating in a calorie deficit (eating less than your body requires to maintain its current weight). Though this may sound simple, without the right education and support it can actually be quite challenging to maintain and enjoy. Working in the health and fitness industry has shown me that one of the main reasons people fail to reach their weight loss goals is because they are unable to stick to their deficit long enough to get long term and sustainable results, which is exactly why I am so passionate about helping my clients find ways to enjoy their diet and not miss out while still staying on track with their goals!

A calorie deficit, when done correctly, is not something to be afraid of or dread as you can still eat delicious foods, enjoy social outings and feel good while doing it! Understanding that different types of foods have very different caloric values, and there are easy food swaps that still ensure you can eat a high volume of food to keep you full and satisfied, is an absolute game changer when it comes to making your deficit sustainable.

Below are my favourite simple swaps that can be made to help you maintain a high volume of food and ensure your deficit is maintainable and enjoyable:

• Egg whites- Egg whites are significantly lower calories than a whole egg and is the protein component of the egg. The yolk contains healthy fats and vitamins, however is where majority of the calories come from, making egg whites a lower calorie option.
• Low fat dairy products- Swapping full fat dairy products to low fat options will significantly reduce the calories for the same volume. This includes all dairy containing products such as milk, cheese, sour cream and yoghurt.
• Almond milk- Opt for unsweetened almond milk in replacement of soy milk. Soy milk is a healthy choice, however is more energy dense (higher calories), so when aiming for fat loss, almond is the lowest calorie option. Use in cereals, cooking, coffee etc.
• Rice cakes- There is nothing wrong with bread as it provides an excellent source of grains and carbohydrates, however rice cakes are significantly lower in calories and can be a good replacement for toast. Great topped with your usual toast toppings.
• Powdered peanut butter- Peanut butter is one of those foods I can’t live without, so when in a deficit I love this lower calorie option for peanut butter. There are numerous brands of powdered peanut butter, but my current favourite is PB2.
• Cauliflower rice- Rice is a healthy food choice, however it is higher in calories than vegetables. Therefore when aiming for a calorie deficit, cauliflower rice (blitzed up cauliflower) can be a good alternative.
• Zucchini noodles for noodles- There is nothing wrong with grain based noodles if they fit within your calories, however zucchini is lower in calories and therefore is well suited to your goals.
• -Spud Light Potatoes- Remember carbs are not the enemy and we need carbs, however Spudlite potatoes are lower in calories than regular potatoes so when in an energy deficit they are fantastic. You can still make all your usual potato based foods with these for the same taste!
• Lean mince- Lean cuts of meat and choosing fat reduced mince options are a fantastic swap to make as you get more protein for less calories! This includes opting for lean or extra lean mince instead of regular, chicken breast over chicken thigh and choosing low fat cuts of meat over higher fat varieties.
• Spray olive oil- Olive oil is a healthy fat, however is sadly loaded with calories. Opt for spray oil when cooking instead so you can control how much you’re using, and you won’t need as much!
• Fresh fruit and vegetables- Fresh fruit and vegetables are incredibly nutrient dense and many are quite low in calories for a large volume. Fill your plate with these!
• Sugar free drinks- While I don’t love soft drinks in general (the fix make me sneeze so its a no go for me), I understand many people enjoy the occasional one. I recommend opting for sugar free options all the time regardless of if you’re watching your energy intake, however it is especially important while on a deficit. This applies to all drinks such a energy drinks, softdrinks, sports drinks etc.
• Clear spirits- Alcohol is something that should be enjoyed in moderation regardless of it you’re dieting, and I do strongly encourage going alcohol free while on a deficit for numerous health reasons, however social events do come up and there is no need to miss these and not have fun! If you do chose to drink for an occasion, opt for clear spirts mixes such as vodka lime and soda as this is one of the lowest calorie options. All alcohol does contain calories and it is important that the calories that your consuming are nutrient dense, however every now and then its ok to have a few drinks if you wish! You still have to live your life and enjoy social outings in order for your deficit to be sustainable.

High calorie foods should not be feared and are not always unhealthy! Many high calorie foods such as nuts, meat, olive oil and salmon are fantastic food choices, but when in a calorie deficit we do need to be mindful of how these can add up. There are so many swaps that are simple to implement and incredibly effective. These are just some of the many, so if you are struggling to lose weight or find a suitable way to do so, reach out today!

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